Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-12-06T23:02:54.618Z
Duration: 30 min
Description: Legs

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith Machine Bulgarian split squats

- Keep your core tight and avoid using your lower back or swinging

Single leg standing hamstring curl

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith machine RDL

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly